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PostPosted: Fri Aug 12, 2016 11:50 am 
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Vegan Watermelon Salad: The Perfect Recipe for Summer

A warm weather staple in the South, watermelon is synonymous with long summer days spent at the beach. Though it seems like a distinctly American food, the fruit we’re familiar has come a long way over the last 5,000 years. The precursor to the modern watermelon was first cultivated in northeastern Africa and undomesticated varieties still grow wild in the deserts of Egypt and Sudan today.[1] These proto-watermelons were bitter and unappetizing, but fortunately, the modern Citrullus lanatus found in grocery stores is soft, sweet, and refreshing.

Image

Though it’s grown throughout the year, watermelon tastes best when picked at the peak of ripeness, usually sometime between August and September. In fact, August 3 is National Watermelon Day, the perfect time to try out a new watermelon recipe.

How to Pick a Ripe Watermelon

There are few disappointments greater than cutting open your watermelon and finding pale, flavorless flesh where you expected a deep-hued sugary-sweet fruit. Follow these tips to pick the perfect watermelon:

- Pick up the fruit and turn it over. You’re looking for a firm, symmetrical watermelon without cuts, soft spots, or dents.
- Try to find a watermelon that feels heavy for its size.
- A large butter yellow spot on the bottom of your watermelon is perfectly normal; this is where your melon sat while growing.

Making Your Watermelon Salad

Today’s watermelon salad is a vegan-friendly recipe from One Green Planet http://www.onegreenplanet.org/vegan-recipe/summer-watermelon-salad/, the perfect snack hot August afternoons. This nutritious recipe features a homemade watermelon vinaigrette dressing that pairs nicely with some peppery arugula.

Preparation Time

Vegan Watermelon Salad Nutrition Facts

- Prep time: 10 minutes
- Serves: 2 people

Equipment

- Standard blender
- Medium mixing bowl

Vegan Watermelon Salad Ingredients

Image

Watermelon Salad


Pro-Tip: Instead of walnuts, you might try organic pecans http://dreddyclinic.com/forum/viewtopic.php?f=18&t=34577. However, they’re both wonderful choices http://dreddyclinic.com/forum/viewtopic.php?f=18&t=34564!

Watermelon Vinaigrette Dressing


Pro-Tip: When adding sweeteners, give raw organic honey http://dreddyclinic.com/forum/viewtopic.php?f=18&t=33343 a try. It has numerous health benefits http://dreddyclinic.com/forum/viewtopic.php?f=18&t=33343 and is found in many varieties from local beekeepers and apiaries, making it a sweet way to support local businesses.

When collecting your ingredients, try purchasing organic, locally-sourced options http://www.dreddyclinic.com/forum/viewtopic.php?f=18&t=33329 if at all possible. Shopping local boosts your community’s economy and is great for biodiversity of the local environment.

Directions

Make the dressing: Place all dressing ingredients into blender and pulse until your dressing has a smooth consistency.
Mix the salad: Add the mixed greens and watermelon cubes into a medium mixing bowl.
Bring it all together: Drizzle some of the watermelon vinaigrette evenly over the salad (you will have enough left for a few more salads).
Top it off: Sprinkle the hemp seeds, chia seeds, and walnut (or pecan) over the top of your salad.
Enjoy!

What Makes Watermelon So Good for You?

The humble watermelon is a great source of vitamins A and C[2], lycopene[3], and l-citruline.[4] Several studies suggest that watermelon also supports normal blood pressure[5], helps stabilize electrolyte and fluid levels[6], and may improve inflammatory and antioxidant capacity.[7] This versatile fruit is a great base for chilled summer recipes like gazpacho or watermelon citrus detox water http://www.dreddyclinic.com/forum/viewtopic.php?f=11&t=35840.

Do you have any ideas for new ways to add more watermelon to your diet? Share them in the comments below!

by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM

References
1. Strauss, Mark. “The 5,000-Year Secret History of the Watermelon http://news.nationalgeographic.com/2015/08/150821-watermelon-fruit-history-agriculture/.” National Geographic. National Geographic Society, 21 Aug. 2015. Web. 19 July 2016.
2. ”Watermelon. https://snaped.fns.usda.gov/nutrition-through-seasons/seasonal-produce/watermelon” Home. N.p., n.d. Web. 19 July 2016.
3. Naz, Ambreen, Masood Sadiq Butt, Muhammad Tauseef Sultan, Mir Muhammad Nasir Qayyum, and Rai Shahid Niaz. “Watermelon Lycopene and Allied Health Claims http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/.” EXCLI Journal. Leibniz Research Centre for Working Environment and Human Factors, 3 June 2014. Web. 19 July 2016.
4. Cutrufello, PT. “The Effect of L-citrulline and Watermelon Juice Supplementation on Anaerobic and Aerobic Exercise Performance http://www.ncbi.nlm.nih.gov/pubmed/25517106.” National Center for Biotechnology Information. U.S. National Library of Medicine, 14 Dec. 2014. Web. 19 July 2016.
5. Figueroa, A. “Effects of Watermelon Supplementation on Aortic Blood Pressure and Wave Reflection in Individuals with Prehypertension: A Pilot Study http://www.ncbi.nlm.nih.gov/pubmed/20616787.” National Center for Biotechnology Information. U.S. National Library of Medicine, 8 July 2010. Web. 19 July 2016.
6. Silberberg, Charles. “Diet – Chronic Kidney Disease: MedlinePlus Medical Encyclopedia https://www.nlm.nih.gov/medlineplus/ency/article/002442.htm.” U.S National Library of Medicine. U.S. National Library of Medicine, 22 Sept. 2015. Web. 19 July 2016.
7. Hong, MY. “Watermelon Consumption Improves Inflammation and Antioxidant Capacity in Rats Fed an Atherogenic Diet http://www.ncbi.nlm.nih.gov/pubmed/25631716.” National Center for Biotechnology Information. U.S. National Library of Medicine, 3 Jan. 2015. Web. 19 July 2016.

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PostPosted: Tue Sep 13, 2016 9:33 am 
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Joined: Sun Feb 22, 2015 9:43 am
Posts: 602
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